What Are Prebiotics?

Prebiotics are types of fibre that feed the good bacteria in your gut. Think of them as “food” for probiotics.

Top Prebiotic Foods

• Chicory root – excellent source of inulin

• Garlic & onions – support immunity and gut health

• Leeks – great in soups and stews

• Asparagus – delicious roasted or steamed

• Bananas – especially when slightly green

• Oats & barley – great sources of beta-glucan

• Apples – rich in pectin, a gut-friendly fibre

• Flaxseeds – add to smoothies or yoghurt

• Jerusalem artichokes – also called sunchokes

• Seaweed – prebiotic and mineral-rich

Prebiotic Compounds to Know

• Inulin

• Fructooligosaccharides (FOS)

• Galactooligosaccharides (GOS)

• Resistant starch

• Pectin

What Are Probiotics?

Probiotics are live, beneficial bacteria that help balance your gut microbiome and support digestion, immunity, and overall wellness.

Top Probiotic Foods

• Yoghurt – choose “live and active cultures”

• Kefir – tangy, drinkable fermented milk

• Sauerkraut – raw/unpasteurized only

• Kimchi – spicy Korean fermented vegetables

• Miso – fermented soybean paste

• Tempeh – protein-rich fermented soy

• Kombucha – fizzy, fermented tea

• Pickles – if fermented in brine, not vinegar

• Traditional buttermilk

• Natto – Japanese fermented soybeans

Common Probiotic Strains

• Lactobacillus acidophilus

• Lactobacillus rhamnosus

• Bifidobacterium bifidum

• Bifidobacterium lactis

• Saccharomyces boulardii (a probiotic yeast)

Tip:

For best results, combine prebiotic and probiotic foods in your diet regularly. Think: yoghurt with banana, oats with kefir, or a miso soup with leeks!